Archive for Stress Relief Tips

Aromatherapy

February 21, 2011 katmill Stress Relief Tips
dreamstime_6951128

When stress is closing in on your, one way to you combat that stress is by using aromatherapy. Aromatherapy is not a new practice. The use of essential oils has been around for thousands of years, and references can be found in ancient writings and books, including the Bible.

So you may be wondering exactly what is aromatherapy? Aromatherapy is the practice of using volitile plant oils, such as essential oils to enhance physical and emotional well-being.

Essential oils, are the pure concentrated essence of a plant. And using these oils safely and properly can have very positive emotional and physical benefits for the user. These therapeutic benefits occur through the nose and through the skin. The scent hits olfactory nerves which can create a sensory reaction in the brain. Our brains are very sensitive to scent. Think about the smell of fire, and your body will respond to help you escape. Think about the smell of baking cookies, and your brain will bring back good memories and feelings.  The scent molecules can also be absorbed through the skin where they enter the bloodstream and can work their magic.

Essential oils such as lavender, cedarwood,  jasmine, chamomile,  patchouli, clove and lemon all work very well to reduce stress, tension and anxiety.

How to use essential oils safely. Never use essential oils on your skin without diluting them in a carrier oil such as coconut oil or sweet almond oil. Essential oils are extremely concentrated and using them undiluted can severely irritate your skin.You can use undiluted essential oils for diffusing into the air only!  This is perfectly safe.

One basic rule to remember with essential oils……less is more. If you use more than a drop or two, many of these essential oils can actually have the opposite effect. Using lots of lavender will not relax you, but will over energize you and can leave you wide awake and jumpy. So always use less!!

Massage yourself with essential oils diluted in a carrier oil. Rubbing the bottoms of your feet is the best way to disperse the therapeutic effects of the essential oils, but you can use the massage oil on your back, arms or legs as well.

Stress Busting Massage Oil Recipe

2 tbsp carrier oil (sweet almond oil, coconut oil, olive oil)

6-10 drops of a stress relieving essential oil

Blend well and massage on your feet, legs, back, shoulders or arms.

Diffuse the essential oil into the air. Using undiluted essential oil, drop 2-3 drops onto a tissue or paper towel and allow the scent to diffuse through the air. This is the most simple way to use essential oils.

Try a little aromatherapy to help reduce your stress and help you relax today!

We are thrilled to announce that we have worked with La Pura Naturals to create our own “Stress Busting” blend. They have the pure essential oils available, as well as the premixed massage oils. They also carry many other bath and body products in this blend. Check them out at www. lapuranaturals.com!

Related articles
Enhanced by Zemanta
No comments , , , ,

Make Time for Play

February 1, 2011 katmill Stress Relief Tips
dreamstimefree_294894a

Once we hit adulthood, we usually become so focused on work that we forget how to play. Play is not just for children, but it is an essential part of a healthy life. Whether your play time comes in the form of playing sports, gathering together with the family for game night, or playing hide and go seek with the kids, it is important to play.

Our bodies and minds need a break from the constant barrage of work demands and the details of every day life. It is like a mini vacation within our day. If our play time happens to be revolved around physical activity, then you get the added bonus of increased oxygen to help you reduce stress and maintain your health.

Everyone needs at least one activity that they do, simply for fun. When you are intensely involved in an activity that you enjoy, your mind can enter a near-meditative otherwise known as flow.  Being in a state of flow significantly reduces your stress level, and increases creativity and problem solving.

Some ways that you can play:

1. Play a sport with friends or a local team. Sports are a great way to reduce stress in and of themselves. But being a part of a sports team can help you to feel apart of something bigger than just you. That sense of community is a great stress reliever.

2. Join a band or choir. Music is a great way to play. Find a local band or choir and let yourself get into the music.

3. Get involved with your local theater. This gives you an opportunity to play dress up as an adult. It also brings you together with others who enjoy theater.

4. Have a weekly game night with your family or friends. Turn off the television, gather some snacks and enjoy playing a couple of fun games with your family or friends. It is not only fun, but will bring you closer to one another as well.

5. Get in touch with your inner child and play more games with your children. Try dress up or tag. You will end up laughing a lot and bonding with your children even more.

6. Get involved with a crafting or gardening group. There are lots of people who get together to do things that they enjoy. Check in your local paper to see what groups or clubs may be organized for hobbies that you enjoy.

Make time for play everyday and you will see a distinct difference in your stress level and an improvement in your overall health and sense of well being.

Related articles
Enhanced by Zemanta
No comments , , , ,

Exercise for Stress Relief

December 20, 2010 katmill Stress Relief Tips
Workout

I know that you’ve probably read the title of this stress management tip and let out a groan. It seems as if so many health and wellness experts talk about the importance of exercise. And for stress management, it is no different.

Regular exercise is a very important part of battling stress. We know that stress releases the stress hormone cortisol, raises blood pressure and heart rate, and causes your breathing to become more shallow. When you exercise, it also creates a level of stress…but it’s a positive form of stress. When you exercise, it raises your heart rate and causes your breathing to become more shallow. But exercise has benefits that break apart stress.

Exercise brings more oxygen into your body which helps you to cope with stress more effectively. Also, during exercise, your body releases the cortisol that has built up due to stress.

Stress also releases endorphins, which are the “feel good” chemicals in your brain. The release of endorphins is a really important part of a daily stress management routine. When you regularly release endorphins, you just handle daily difficulties much more easily than you would without the endorphin release. And you simply feel so much better.

It’s easy to get too legalistic with an exercise routine. The most important thing is that you move your body enough to get your blood pumping.

So the sky is the limit to what you could do in order to get some exercise daily. Try one of these ideas:

  • Moderately strenuous house cleaning (sweeping, mopping, vacuuming, washing windows and scrubbing cupboards are great for this)
  • Yard work (try raking for awhile and see how much your heart starts pumping!).
  • Try turning on some upbeat music and dance around the house for 20-30 minutes.
  • Take the dog for a brisk walk.
  • Take the stairs instead of the elevator.
  • Take a yoga or tai chi class.
  • Go rollerskating or rollerblading.
  • How about dancing along with a video game? There are several great ones out there that are tons of fun and you get exercise as well.

Find something that you really enjoy and go to town. You will feel great and you will soon notice that you are able to handle stress much more effectively.

The key is to get your body up off of the couch and move!

Enhanced by Zemanta
No comments , , ,

Drink Water

December 8, 2010 katmill Stress Relief Tips
dreamstime_13699570

When stress is building, it is vital to remember to drink plenty of water. It is very important to keep your body hydrated, since dehydration causes a host of problems. Making sure you keep yourself hydrated is very important to your stress management plan. Unfortunately, many people have stopped listening to their bodily signals of thirst. When they do finally feel thirsty, too many people reach for a caffeinated soft drink, tea or coffee to quench that thirst. Caffeine is a diuretic to the body, and forces the body to release fluids. That is why often you may experience an increased need to urinate after drinking a caffeinated beverage. This can reduce hydration even further and push the body into dehydration.

Some of the symptoms of dehydration include: thirst, fatigue, dry mouth, reduced urination, increased heart rate, dizziness and loss of appetite. When dehydration becomes extreme, it can create changes in behavior such as an increase in feeling of fear or embarrassment and loss of consciousness.

Dehydration can also become a chronic problem. With chronic dehydration, the body releases histamines which create allergy problems. When the body is chronically dehydrated, it also responds by releasing cortisol, the stress hormone. Some other ailments that can be linked to chronic dehydration are chronic pain, chronic constipation, frequent headaches, depression, high blood pressure, insomnia, allergies and asthma.

Caffeinated and alcoholic beverages cannot be used to prevent dehydration. Caffeine and alcohol are diuretics that actually flush water out of your body and even flush out your body’s water reserves. You must increase hydration through the ingesting of non-caffeinated beverages. Caffeine free soft drinks, herbal teas, juices and of course…..plain water are the best solutions to increase the body’s hydration levels.

Enhanced by Zemanta
No comments , , ,

Add a Good Multi-Vitamin

December 7, 2010 katmill Stress Relief Tips
Vitamin

Stressed out? Take a good quality multi-vitamin supplement! When cortisol is released during the stress response, the energy that is produced tends to zap vitamin and minerals in your body…..just to keep you going. Poor eating habits, smoking, drinking soft drinks, medications and a host of other things can also deplete certain vitamins  and minerals from your body.

Unfortunately, we are not eating as much nutrient rich fresh fruits,  veggies and lean protein foods as we should to replenish our vitamin stores. When stressed, we tend to grab unhealthy food, drink sugary caffeinated drinks, get less sleep than we should and abuse our bodies. Poor diets and plenty of stress have left many suffering from vitamin deficiency.

A good multi-vitamin can help.  Here is how the different vitamins and minerals found in multi-vitamins can help you during times of stress:

Vitamin A-this little vitamin helps your body to clean up and get rid of the nasty toxins that zap your energy.

Vitamin B1-This is vital to healthy nerve function. It also helps to improve mood.

Vitamin B2-(riboflavin)-important for helping the body to utilize oxygen. Essential to activate vitamin B6

Vitamin B3-(niacin)-a sleep regulator that can help you to sleep better.

Vitamin B5-(pantothenic acid)-helps to control the adrenal glands which play a large part in the stress response.

Vitamin B6-Is an essential part of the production of seratonin, the brain’s feel good chemical.

Vitamin B9-(Folic Acid)-helps to improve mental and emotional health. May also help to treat depression.

Vitamin B12-aids in the production of seratonin to lift your mood.

Choline-the body’s natural calming agent.

Inositol-another calming agent.

Vitamin C-a lack of this actually can increase stress and anxiety. This is used up very quickly during the stress response.

Vitamin D-a lack can increase blood pressure and increase heart attack risk. Lack of vitamin D also is linked to increased depression.

Vitamin E-is a powerful antioxidant that can help boost the immune system which tends to be lower when stressed.

Calcium-helps to keep blood pressure down to protect the heart. Can also help stress associated with PMS.

Chromium-helps to keep blood pressure down and regulates blood sugar levels.

Magnesium-Prevents heart attacks, aids in relaxation, and can help with depression.

Zinc-important in boosting immune system to fight viruses and infections.

So to slow down the effects of stress, a multi-vitamin can be an important part of your stress armor.

Related articles
Enhanced by Zemanta
No comments , , , , , , ,

Eating Healthy

December 7, 2010 katmill Stress Relief Tips
Fresh healthy salads

Healthy Eating is an important way to keep your stress level low.  A diet full of fresh fruits and vegetables, whole grains and low-fat meats and dairy supplying your body with essential vitamins, minerals, nutrients and oxygen that it needs to reduce stress.  Cooking with oils, such as extra virgin olive oil can add antioxidant benefits as well.

Unfortunately, when stress is on the rise, we are drawn to highly processed foods and sugary and caffeinated beverages and snacks. These snacks are detrimental because they all put excess stress on your body and alter your mood. Sugar and highly processed carbohydrates lack the nourishment that your body needs most, particularly when stress is high. They also lead to the release of cortosol, the stress hormone.

When things start piling up and you begin to feel somewhat stressed it is best to avoid sugar, too much salt, high fatty foods and highly processed carbohydrates. Help yourself by being conscious about your stress level and adjusting your diet accordingly. One thing that can help is to have some healthy meals that are quick and easy to prepare to help you avoid the convenience of the fast food drive through. Having pre-made healthy snacks that are easy to grab when you are on the go, can help you to avoid the convenience store or the vending machines that are full of unhealthy snack options. You can put these meals together before days when you know your schedule is going to be overloaded. Prepare in advance!

No comments , , , , ,

Meditation

October 11, 2010 katmill Stress Relief Tips
meditation in indonesia

When it comes to relieving stress, meditation is a really good tool to use. Many people are afraid to try meditation because they have misconceptions about what it is, or they simply don’t understand how to meditate.

Meditation is the art of quieting your mind, allowing it to be free of all clutter through the awareness and focus on one object, word or process without letting your mind be distracted. Meditation is something that needs to be practiced. Your mind is so used to being “in charge” that it will fight you to maintain that control. But with regular practice, you can increase the amount of time that you are able to maintain a meditative state.

The beauty of meditation is that it refocuses your attention to the present, quiets your mind and creates a sense of stillness and calm.

We so often allow our minds to race with endless thoughts, even when we do have a moment to be still. This endless “chatter” in our minds is a big source of stress.

Through stilling the mind, and creating a focus, the breathing deepens so that more oxygen is brought in. It also allows your mind to take a break from the barrage of stimuli that continuously assault you throughout the day.

Here are a couple of meditation techniques for you to try.

1. The breathing meditation: Allow yourself to sit or lay down in a relaxed position. Allow your eyes to close and focus on your breathing….every inhalation and exhalation. It is perfectly natural for thoughts to drift into your mind. Simply recognize them and let them fade away. The goal of this meditation is the clearing of you mind by the focus on breath. Practice this daily to increase the amount of time that you can comfortably stay in a state of meditation. Begin with only a few minutes at a time, and gradually increase the amount of time that you meditate.

2. The guided meditation: For those who are new to meditation, or those who find it difficult to maintain focus due to a “chattery mind”, the guided meditation can be very useful. Guided meditation is typically a audio or video with a trained guide who leads you through different types of meditation. There are absolutely tons of these that you can find on the internet. Some are free, some can be purchased and downloaded onto an mp3 player or your computer. The only difficulty with using guided meditation is actually finding one that really resonates and works for you….especially since there are so many out there. But I encourage you to look around and find one or two that you really enjoy. Most are 2-10 minutes in length and can really help you to begin understanding how to meditate. Another option with guided meditation is for you to find a guided meditation script and to record your own version of a guided meditation. This is not an option for complete beginners, but for those with a little experience in meditation, this personalized guided meditation can really be helpful.

Enhanced by Zemanta
No comments , , , , , , ,

The Importance of Sleep

September 27, 2010 katmill Stress Relief Tips
dreamstimefree_3307555a

When you are facing a great deal of stress it is important to make sure that you are getting enough sleep. Too many people live with the incorrect belief that they need to stay awake longer in order to get more done. Actually, when you are sleep deprived, you tend to get less accomplished than if you’ve had an adequate night’s sleep. So get plenty of zzzz’s. Also, sleep deprivation increased production of cortisol, the stress hormone. So it will be much more difficult to handle the stress that comes your way. If you are tired, but having problems with insomnia, there are a few things that you can try.

1. Avoid caffeine. Don’t drink caffeinated beverages in the late afternoon or evening.

2. Avoid too much TV or computer time right before bed. This light decreases the body’s natural production of melatonin, which helps us to sleep.

3. Make sure that the temperature of your bedroom is comfortable. If it is too hot or too cold, it will be much more difficult to go to sleep.

4. Drink a cup of chamomile tea. Chamomile is natural and has relaxing, anxiety reducing properties. It is also caffeine free.

5. Meditate. This is particularly good if you are having problems with racing thoughts. Simply clear your mind completely, and focus on one word while you deep breath.

6.  Use some essential oils such as lavender or chamomile. You can mix these with a good carrier oil like sweet almond or jojoba oil and rub some on your chest and the bottoms of your feet. Or sprinkle a few drops on a tissue and place on a night stand so that you can inhale the scent. Both of these scents are very relaxing and calming.

7. Avoid eating too close to bed. We eat to give our bodies energy, and often you will experience an energy burst after eating. Also, eating right before bed can cause problems for those who are prone to reflux or heartburn.

8. Make sure that your bedroom is dark. Light from street lights, or even from a digital clock can make getting to sleep more difficult. You can darken your room with special darkening curtains or even get a sleep mask.

Try any of these things to improve your sleep which in turn will help to reduce your stress!!

Enhanced by Zemanta
No comments , , , ,

Reduce the Noise

September 13, 2010 katmill Stress Relief Tips
Noise and stress concept - woman covering ears

Noise pollution is a growing problem in the world today. Too much noise can overwhelm your body and create problems such as heart disease, inability to focus, depression, sleep disturbances, irritability and emotional issues.

We have become so accustomed to noise that we have become uncomfortable with silence. Even in the quiet of night, sound from the running refrigerator and furnace keep whirring through the night. Back at the end of 18th century, in Vienna Austria, it was so quiet that a watchman could verbally sound a fire alarm from the top of St. Stephan’s Cathedral. Because of the extreme noise level, that could never occur in the US today.

If you find yourself getting annoyed by even little sounds, such as a ticking clock, or a dripping faucet, then it is important take a break from all of the noise. This feeling of irritation is a signal that your body has become overwhelmed by too much stimulation and input.

It only takes 15-30 minutes of silence or listening to quiet soothing music or the relaxing sounds of nature can help. Listening to soothing music or relaxing sounds have a positive psychological effect on the listener, and can help to undo the stress created by too much noise.  Reduce the amount of time that you are subjected to loud sounds and you will increase your health….both physically and mentally. The average American has their television on for 4 or more hours per day. When we are not home, we have the radio on in our cars, or bring Mp3 players and computers with us wherever we go.

Put yourself on a technology diet. Cut the amount of time that the television is on each day. Try driving to work in silence, with no radio blaring. Give your ears a break and it will significantly reduce your stress level.

Enhanced by Zemanta
No comments , , , , , , , , ,

Deep Breathing

September 6, 2010 katmill Stress Relief Tips
dreamstime_8123993

Deep breathing is a wonderful tool that you can use to begin undoing a stress response and to help you to become more calm in any situation. Unfortunately, when we are stressed, we tend to breathe more shallowly without even being aware of how little oxygen we are even taking in.

Some of the benefits of deep breathing include:

Increased blood oxygen levels

Reduced stress

Increase in mental clarity

Improves mood through the release of endorphins, the body’s “feel good” chemicals

Stimulates the lymphatic system, which clear out toxins from the body

Can decrease depression and anxiety

Lowers blood pressure

Reduces pain

Helps with Insomnia

So as you can see, adding deep breathing to your daily routine, can not only help you to manage stress, but it can help you to experience better health.

The major problem that people face when it comes to breathing deeply, is that a majority of people are breathing incorrectly. Because of the stress and tension of everyday life, most people breathe shallowly, only filling the top portion of the lungs.

It is vitally important to understand how to breath correctly in order to experience benefits from breathing. Breathing incorrectly can actually create more problems as it can make improper breathing even more pronounced. When you breathe properly, the breaths are very relaxed and gentle, never forced.

Here is a video of certified stress management coach Kathy Milliron demonstrating the proper way to breathe.

A few minutes of focused, relaxed breathing can help you to get rid of unwanted stress rapidly and to help you to calm down in stressful situations. One simple exercise that is particularly effective:

1. Inhale for a count of 4 seconds

2. Hold the breath for a count of 4 seconds

3. Exhale slowly for a count of 8 seconds

This simple breathing exercise can help you reduce stress in less than 1 minute guaranteed! Try it today for almost instant stress relief.

Related articles
Enhanced by Zemanta
No comments , , , , , , , , , , , , , ,